Therapeutic Gymnastics for Posture and Joint Health
Duration: 3 hours
Full Program
- Part 1 — Understanding Your Postural Pattern
- How to identify your dominant imbalance using a wall test and simple observation. No equipment needed beyond a flat wall.
- Part 2 — Thoracic Spine and Neck
- Six exercises targeting mid-back stiffness and forward-head positioning. Includes seated and floor-based variations.
- Part 3 — Hips and Lower Back
- Active hip flexor release, glute activation, and lumbar decompression. Modifications shown for people with existing lower back sensitivity.
- Part 4 — Shoulders and Upper Chest
- Shoulder blade retraction patterns, pectoral lengthening, and rotator cuff activation at low load.
- Part 5 — Putting It Together
- How to combine selected exercises into a corrective routine of 20 to 25 minutes, three to four times per week.
- Part 6 — Q&A and Individual Adjustments
- Open session where participants describe their specific situation and receive guidance on exercise selection and sequencing.
This is not a quick-fix session. Postural change takes consistent practice over several weeks. The program is designed for people willing to work with that timeline.
About this material
Sitting eight or more hours a day does specific, measurable damage to posture and joint function. The hips tighten, the thoracic spine stiffens, and the shoulders round forward — often without any pain signal until the problem is already established.
This webinar addresses those patterns directly with therapeutic gymnastics techniques drawn from physical rehabilitation practice and adapted for independent home use.
The approach used here
We work with fascial release, active stretching, and controlled strengthening in a sequence that mirrors how physiotherapists address postural correction — but without requiring clinical equipment or supervision.
Instructor Dagmar Vellacott has worked with office workers, teachers, and musicians for over a decade, and the exercise selection reflects what actually helps in those specific contexts.
Practical focus areas
- Thoracic mobility and forward-head posture correction
- Hip flexor lengthening without straining the lower back
- Shoulder blade stabilization for chronic upper trapezius tension
- Ankle and knee alignment for people who stand irregularly
Each area is covered with demonstration, common error correction, and a note on how long to expect before noticing a change — typically measured in weeks, not days.
Format and materials
The webinar runs live with a recorded version available within 24 hours. Participants receive a corrective exercise guide in PDF format and a posture self-check diagram they can print and keep at their desk.